Healthy Byte: 8-Minute Workout ANYWHERE!

This 8-minute workout is broken down into 16 different 30-second intervals — including moves to warm you up and cool you down some. For each interval, you can take it as hard or as easy as you want. If you want to make it a true HIIT session, then really push yourself to do as many reps as you can of each move per interval. If you’re wanting to take it easier (say, you’re doing this over your lunch break and don’t have access to a shower), then take your intensity down a notch. It’s up to you! No matter how fast you do it, you’ll be working your entire body — and getting strength and cardio work in at the same time. Plus, we think it’s totally fun. And, only 8 minutes, so totally doable!

1. March in place. Think about what you want to get out of this workout today.

2. Jog in place. Think about why you’re doing this workout today.

3. Jumping jacks. Be sure to reach all the way up and touch your hands overhead.

4. Squats. If you need a refresher on proper squat form, read this. And if squats are too easy, try jump squats.

5. Mountain climbers. Really try to get your feet up and near your hands.

6. Plank on your hands. Oh, the fun is just getting started in plank.

7. Side plank to the right. If you need to drop down to a knee, that’s totally cool.

8. Side plank to the left. Again, feel free to modify down to that knee.

9. Reverse plank. Keep those hips lifted! Almost done with the planks, we swear.

10. Plank on your forearms. If you need a break, come into down dog, and then get right back in it as soon as you can.

11. Dance party. After all of those planks, you deserve a 30-second impromptu dance party, don’t ya think?

12. Forward lunges. Don’t let that knee go past your front toe for proper alignment.

13. Jumping lunges. If these are too intense, try backward lunges.

14. Burpees. You’re in the home stretch! After this, we start cooling down. So give this one your all!

15. Left to right side touches. Bring that heart rate down. Think about what you got out of your workout today.

16. Big inhales and exhales as you reach your arms over ahead and back down again. Think about your why again. And then feel really freakin’ proud of yourself.

Originally Posted HERE

HB Sig

Healthy Byte: Workout Smarter Not Longer

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What if you could get all the benefits of a sweaty bike ride and a trip to the weight room in 7 minutes?

There’s an app for that — and it’s the best one we saw this past year.

Originally envisioned by a personal trainer and an exercise physiologist, the 7-minute workout app builds on new research suggesting that short spurts of intense exercise can provide long lasting benefits comparable to longer, more grueling regimens.

Anyone can use the app — all it takes is a smartphone, a spare wall, and a chair.

The Workout

The 7-minute session (which was so successful it inspired the New York Times to release their own version of the app a few months after the original came out) consists of 12 relatively standard exercises like jumping jacks, sit-ups, and push-ups. Ten of them require nothing but your own body (you’ll need a chair that can support your weight for the other two).

times 7-minute workoutHere’s the Times app counting down: 18 more seconds of jumping jacks. Screenshot

Here’s the full set of exercises, which I tried out myself:

1. Jumping Jacks

2. Wall sits

3. Push-ups

4. Crunches

5. Step-up (on chair)

6. Squats

7. Triceps dips (on chair)

8. Planks

9. High knees/running in place

10. Lunges

11. Push-ups and rotations

12. Side planks

Between each exercise, you rest for 10 seconds.

Worth The Hype?

The workout is quick, unpleasant (in the way only a good workout can be), and came with some pretty quick results — I was slightly sore in two areas of my body that my 5-day-a-week yoga regimen hasn’t seemed to have reached. I also noticed a little bit of extra mental clarity and decreased anxiety (which is why I do yoga) immediately after the workout.

Another plus to the 7-minute-regimen: I live in a New York apartment with very little extra space, but I was nevertheless able to do the whole workout in a corner of my living room using just my phone, a yoga mat, and a fold-up chair.

A Few Caveats

7-minute workout times appThe Times app illustrates how to do a wall sit. Screenshot

As expected, the physical benefits didn’t seem to last quite as long as my 1.5-hour yoga sessions. While my heart raced and my mind cleared for a few minutes immediately after the workout, those side effects wore off within a few hours. I only did it twice, though, so perhaps if I committed to a daily 7-minute workout the benefits would persist.

Also, since this specific workout is so new, there are no long-term studies comparing its results to those of longer cardio and weight-training workouts. In general, though, the evidence researchers do have supports the benefits of high-intensity intervals, both in terms of building muscle mass and improving heart health.

Even for patients with coronary artery disease, short bouts of intense interval training were found to be more beneficial in helping them regain heart function than traditional, continuous workouts — though anyone with a heart condition should consult a doctor before trying a new exercise routine.

The Science

The workout is based on the idea of interval training, an exercise style of short, intense periods of exercise broken up by brief periods of rest. Despite being far less time consuming, an interval workout may actually be more beneficial than a comprehensive, hours-long bout of exercise, according to some research done in the past decade.

So instead of a grueling one-hour run followed by weight-lifting, for example, you can do several minutes’ worth of intense push-ups, squats, and jumping jacks for similar results.

That’s pretty significant considering that many of us skip working out because we feel we don’t have enough time, because the weather is bad, or because a gym membership is too expensive.

The Mayo Clinic endorses interval training, as does the American Council on Exercise. A 2012 study comparing two groups of runners — one who trained by doing traditional, continuous runs and another which did interval training — found both groups achieved nearly the same results (the only difference being that the interval trainers had better peak oxygen uptake, an important measure of endurance). And a recent study in the journal Diabetologia found that doing walking interval training — walking briskly for three minutes and resting for three minutes for an hour — helped people with diabetes control their blood sugar levels far better than simply walking at the same pace continuously.

The most important thing when doing interval training is committing as much effort as possible throughout the whole workout, making sure to push yourself. After all, each exercise only lasts 30 seconds.

Seven hellish minutes later, you’re done.

Originally Posted HERE

HB Sig

Healthy Byte: 12-Minute Full Body Workout

You’re welcome!

High-intensity interval training (HIIT) is one of the most efficient ways to improve your fitness. Trainer Farouk Houssein (pictured) created this plan to target your entire body in only 12 minutes! (Photo: The Fhitting Room)

When life has you down or stress seems overwhelming, sometimes there’s only one thing you can do: Sweat it out.

The body benefits of high-intensity interval training (HIIT) are well-known: You reap the results of your plan (whether it be cardio, strength, or a combination of both) in a super-short workout. The mental benefits, however, shouldn’t be underestimated: After a HIIT session, you’ll feel refocused, proud of yourself, and powerful. The workouts are so short that even the most crazy-busy person can fit one in.

That’s why we reached out to the HIIT specialists — The Fhitting Room studio in New York City — for a quick, full-body workout that’s also a heck of a lot of fun. The routine below, created and demonstrated by Fhitting Room trainer Farouk Houssein, delivers results in only 12 minutes!

“This workout is efficient and to the point. Anyone who is pressed for time or limited on equipment can do this,” Houssein tells Yahoo Health. “These dynamic exercises combined with the high-intensity design of the workout will build lean muscle and blast fat long after your workout is complete.”

How to do it: The workout has two parts: a 2-minute interval session and an 8-minute circuit challenge. Rest 2 minutes after the intervals before going on to part two of the workout.

PART 1: 4-Minute Tabata Burn

Tabata is a method of interval training that combines all-out bouts of exercise with very short rest periods. For this workout, you’ll do 20 seconds of max effort followed by 10 seconds of rest, and repeat this eight times (4 minutes total). Alternate between the two exercises below each round.

1. Tuckups

Start on the ground, balancing yourself on only your butt and hugging your knees. 

This will be your start and end position.

Then, simultaneously extend the legs and arms out.

Bring your knees and arms in to return to the starting position. That’s one rep.

2. Burpees

Begin standing with feet shoulder-width apart. Bend at the knees and hips to lower your body into a squat, then place your hands on the floor in front of your body.

Then, kick your feet back so that you are in pushup position. Lower your chest to the floor.

Then reverse the movement: Press up to finish the pushup, kick your feet into a squat, and stand up. Complete the move by jumping into the air with arms overhead. All of that is one rep.

PART 2: Full-Body Challenge

For the second part of this workout, set a timer for 8 minutes. Do eight reps of each exercise below, in order. That’s one round. Complete as many rounds as you can before the timer buzzes. (Rest as needed.) Record how many rounds you finish so that you can try to beat your number the next time you do this workout.

1. Dumbbell Thrusters

Perform this exercise as one continuous movement.

To begin, hold a pair of dumbbells at your shoulders with palms in and elbows facing forward.

Then, bend at your hips and knees to lower your body into a squat.

Now rapidly stand up while pressing the dumbbells overhead. (It’s OK to use the momentum of your body to help press the dumbbells.)

Return the weights to your shoulders, and repeat the steps. 

2. Renegade Row with Pushup

Grasp a set of dumbbells, palms in. Set up in a plank position: dumbbells and your toes on the floor, arms straight, with your body forming a straight line from head to toe.

Keeping your body in a straight line, pull one dumbbell up to your chest, squeezing your upper back at the top of the movement.

Return to the plank position.

Row the dumbbell on your other side, then perform a pushup. All of that is one rep.

3. Jumping Alternating Lunges

Begin standing with feet shoulder-width apart. Take a big step forward and lower the body until the back knee gently touches the ground. Keep your shin vertical, and don’t let the front knee pass your toes.

Jump both feet off the ground simultaneously and switch leading legs in the air.

Land in the same position, but with the other leg in front. That’s one rep.

Originally Posted HERE

HB Sig